Essentials:
A.
3 Sets
Neutral Grip Dumbbell Bench press x 7 reps
On the 3min Marks
B.
3 Rounds For time:
Row x 20 cal
DB Shoulder to Overhead x 10 reps
Russian Kettlebell Swing x 10 reps
Box Jump x 20 reps
Rest 2:30min
Fitness:
A.
3 Sets
Neutral Grip Dumbbell Bench press x 7 reps
On the 3min Marks
B.
4 Rounds For time:
Row x 20 cal
Shoulder to Overhead x 10 reps 135/95
Hang Power Clean x 10 reps 135/95
Box Jump x 20 reps 24/20
Rest 2:30min
Performance:
A.
3 Sets
Neutral Grip Dumbbell Bench press x 5 reps
On the 3min Marks
B.
4 Rounds For time:
Row x 20 cal
Shoulder to Overhead x 10 reps 185/115
Hang Power Clean x 10 reps 185/115
Box Jump x 20 reps 24/20
Rest 2:30